Beans
A nutritional powerhouse, beans are low in fat, high in fiber, and offer more protein per dollar than meat. There are hundreds of varieties to play with, but here are a few we love and why we love them!
Adzuki Beans
These small, deep red gems have a lovely earthy, sweet flavor. They cook faster than most beans, making them a convenient choice. In traditional Japanese medicine, they're praised for supporting kidney-adrenal function. They're delicious warm, seasoned with tamari, or combined with sweet rice.
Black Beans
In Traditional Chinese Medicine, black foods are known to support kidney health. Black beans, rich in color and nutrients, are my go-to for soups, stews, or as a hearty addition to rice or tacos.
Chickpeas
My absolute favorite! Chickpeas are creamy and rich, loaded with iron and vitamin C. TCM highlights their support for the stomach, spleen, pancreas, and heart. They're versatile – try them mashed, marinated, in salads, or shaped into savory cakes.
Heirloom Beans
These beans come from generations-old seeds, untouched by modern technology. They retain all their natural nutrition and flavors. Heirloom varieties like Runner beans, Anasazi, Borlotti, and cranberry beans add excitement to any dish. Fresh heirloom beans are a seasonal delight – simple to prepare and enjoy.
French Lentils
High in protein and sulfur-free, French lentils are excellent for those new to beans. They cook quickly, maintaining their shape and earthy flavor. Try them in autumn soups or marinated in lemon and olive oil.
Red Kidney Beans
Their deep red color and creamy texture make them ideal for hearty dishes. They absorb flavors beautifully in stews, soups, and salads.
Mung Beans
Known for their soothing and detoxifying properties, mung beans also support liver and gallbladder health. Quick to prepare, they're fantastic in dals or Kitchari and can be easily sprouted at home.
Red Lentils
Hull-free and fast-cooking, red lentils are perfect for quick meals. They adapt well to a variety of seasonings, from aromatic spices to fresh herbs, making them a versatile ingredient for soups, dals, and sauces.
Each of these beans and lentils brings something special to the table – both in flavor and health benefits. Experiment with them in your cooking and enjoy the rich tapestry of tastes and textures they offer. Happy cooking! 💚🌱
Beans are the ultimate superfood. Comprising about 21% protein, 77% complex carbohydrates (which provide a steady energy release unlike refined carbs like white flour), and only a minimal amount of fat, they are a nutritional marvel. Besides being an outstanding source of fiber, beans are incredibly economical, diverse in texture, and pack more nutrients per gram than any other food on the planet. Humans have been consuming beans for at least 8,000 years, and they are a staple in our culinary heritage. A daily intake of at least half a cup of beans can fulfill most of your vitamin and mineral requirements. They're also filling, likely to replace less healthy options in your diet, and the high fiber content promotes the growth of healthy gut probiotics.
Ensure your pantry is always stocked with a variety of beans. While dry beans are more cost-effective, canned beans offer convenience. If choosing canned, look for ones containing the bare minimum of ingredients, ie beans, water, spices, and minimal salt. Avoid those with added fats or sugars.
Puree beans to thicken soups and sauces which will add both creaminess and a protein boost.
Elevate your salads by tossing in cooked beans or pairing them with hummus or black bean cakes for extra texture and flavor.
Keep a range of condiments and vegetables on hand to enhance your bean dishes.
Beans can be a lifesaver when eating out - Mexican beans (make sure there is no animal fat added!) with rice, onions, peppers, guacamole, and hot sauce is yummy! Italian soups laced with beans are delish.
